Exercise |
Sets |
Reps |
Rest |
Line Drills & Activation |
|
|
|
2,1,4 |
1 |
30″ |
|
Komodo dragon |
1 |
10ea |
|
1,2,3 |
1 |
30″ |
|
Open the gate |
1 |
10ea |
|
1,2,4,3 |
1 |
30″ |
|
Calf raises |
1 |
15 |
|
2,1,3,4 |
1 |
30″ |
|
Mini band SL hip extension |
1 |
10ea |
|
1,4,2,3 |
1 |
30″ |
|
Bent-over I’s, Y’s and T’s |
1 |
10ea |
|
2,3,1,4 |
1 |
30″ |
|
|
|
|
|
Mini AMRAP Repeats |
|
|
|
*Complete 3 sets of each 3-minute AMRAP. Rest 1 minute between each set. (12 mins each) |
|
Once all 3 sets are complete, rotate. Split class into groups* |
|
|
|
A1- Ellipti-stair |
AMRAP |
20″ |
|
A2- DB scap raise |
3 mins |
10 |
|
A3- High plank jacks |
|
15 |
– |
|
|
|
|
B1- 1KB RDL to Goblet clean to OH press |
AMRAP |
10 |
|
B2- Hop-ups |
3 mins |
15 |
|
B3- Sled pull |
|
1L |
– |
|
|
|
|
C1- Goblet split squat |
AMRAP |
10ea |
|
C2- TRX rear delt. Flies |
3 mins |
10 |
|
C3- Toe touches |
|
25ea |
– |